6 mau ʻai pono e aʻo ʻia e nā mea a pau

6 mau ʻai pono e aʻo ʻia e nā mea a pau

1. E inu nui i ka wai

Pono ʻoe e inu i ka wai. ʻO kēia ka wikiwiki iā M. Boschmann, J. Steiniger et al. Thermogenesis i hoʻokomo ʻia i ka wai / The Journal of Clinical Endocrinology & Metabolism metabolism. ʻO ka plasma koko he 92-95% ka wai, a kōkua ka wai i ka ʻōnaehana circulatory e hoʻokō i kāna mau hana. Me ka wai, hāʻawi ʻia ka oxygen a me ka glucose i ka lolo, nā mea e pono ai no ka hana nerve. Hoʻopau ka wai i nā huahana metabolic a me nā toxins mai ka lolo. Akā hiki i kona hemahema ke hoʻoulu i ke poʻo o ka Dehydration / Mayo Clinic, nā manaʻo o ka luhi, nā pilikia me ka digestive tract.

ʻAʻohe helu ākea o ka hoʻohana wai. E nānā i nā hōʻailona ʻelua:

  • Manaʻo make wai. Inā loaʻa iā ʻoe, pono ʻoe e inu.
  • kala mimi. ʻAʻole waihoʻoluʻu a i ʻole melemele māmā, inā ʻaʻole ʻoe e inu nui.

Pehea e hoʻomohala ai i kahi maʻamau

ʻO ka hack ola nui: pono ka wai ma ka lima. A i ʻole, e palaualelo ʻoe e ala aʻe i kēlā me kēia manawa e inu, a e hana pinepine ʻoe ma mua o kou makemake maoli. E kau i ka ʻōmole wai ma luna o kāu pākaukau a inu i kēlā me kēia manawa āu e make wai ai. E lawe mau i ka ipu liʻiliʻi me ʻoe i loko o kāu ʻeke a mai poina e hoʻopiha hou.

Eia kekahi, aia nā noi like ʻole e ʻae iā ʻoe e mālama i ka nui āu e inu ai. ʻO kā lākou hemahema nui, ʻo ia ka hoʻokō ʻana. I ka hoʻāʻo ʻana e hiki i kāu pahuhopu, hiki iā ʻoe ke inu inā ʻaʻole ʻoe makemake e inu, a i ʻole e ninini wikiwiki i ka wai i loko ou i ka pō e hoʻokō i kāu pahuhopu. Akā inā makemake ʻoe i nā helu a me ka gamification, hiki iā ʻoe ke hoʻāʻo.

2. E ʻai i nā mea kanu a me nā huaʻai

Pono nā meaʻai meaʻai no ka pale ʻana i ka maʻi cardiovascular a me kekahi ʻano maʻi kanesa. ʻO ka fiber i loaʻa iā lākou ke kōkua i ka hana ʻoi aku ka maikaʻi o ka digestive tract a hōʻemi i ka lawe nui ʻana o ka fiber dietary a me nā kīʻaha holoʻokoʻa e pili ana me ka hōʻemi ʻana o nā maʻi non-communicable / ScienceDaily ka pilikia o nā maʻi pili ʻole.

Ua ʻike mākou e pili ana i nā pono o nā mea kanu a me nā huaʻai mai ka wā kamaliʻi, akā ʻaʻole hiki ke ʻai mau iā lākou i ka nui. Eia kekahi, ʻo nā haʻawina hou a D. Aune, E. Giovannucci et al. ʻO ka ʻai ʻana i nā huaʻai a me nā mea kanu a me ka pilikia o ka maʻi cardiovascular, ka nui o ka maʻi kanesa a me nā kumu make āpau – kahi loiloi systematic a me ka dose-pane meta-analysis o nā haʻawina prospective / International Journal of Epidemiology i ʻōlelo ʻia he 500-800 g i kēlā me kēia lā, a ʻo kēia. mea nui loa.

Pehea e hoʻomohala ai i kahi maʻamau

Ma ʻaneʻi, e like me ka wai: inā makemake ʻoe e ʻai i nā mea kanu hou aʻe, e maʻalahi iā lākou. No ka hoʻokō ʻana i ka hoʻolālā, pono ʻoe e noʻonoʻo e pili ana i ke kumu he malihini kipa ʻole nā ​​mea kanu ma kāu papaʻaina.

Makemake paha ʻoe e ʻai i ka salakeke kāpeti i kēlā me kēia lā, akā palaualelo ʻoe e ʻoki iā ia me ka pahi. A laila kāu koho, kahi meaʻai meaʻai me kahi shredder. E wili ʻo ia i ke poʻo o ke kāpeti i loko o kahi mau kekona, a ʻo ka mea i koe e holoi i ke kīʻaha a me nā pahi me ka wai, ʻaʻole pono ka sponge.

A i ʻole, kūʻai pinepine ʻoe i kahi mea kanu āu e makemake ʻole ai, no ka mea, alakaʻi ʻia ʻoe e ka ʻike mai waho mai, ʻaʻole i kou manaʻo ponoʻī. E ʻōlelo kākou he olakino maoli ka celery, akā inā inaina ʻoe iā ia, a laila e hoʻopaʻa ʻia e like me ka paona make i loko o ka pahu meaʻai.

E holoi i nā huaʻai a kau koke iā lākou ma ka papaʻaina, no laila ʻoi aku ka manawa e hiki ai i kou lima ke kiʻi iā lākou iho. E hoʻomākaukau i nā mea kanu no ka ʻai pū. E ʻai koke ʻia nā lāʻau kūkamo, nā kāloti, nā ʻāpana liʻiliʻi o ke kāpeti inā ʻike ʻia.

ʻO ka hope, e hōʻoia i ka loaʻa ʻana o kahi mea kanu lāʻau i kēlā me kēia pāʻina āu e ʻai ai. Hiki ke hoʻonāukiuki i ka wā mua, akā e maʻa mālie ʻoe.

3. E mālama i kahi diary meaʻai

Hoʻopunipuni nā kānaka i ka nui o ka mea i ʻai ʻia. Hoʻohaʻahaʻa mākou iā SW Lichtman, K. Pisarska et al. ʻO ka ʻokoʻa ma waena o ka hōʻike pilikino a me ka lawe ʻana i ka caloric maoli a me ka hoʻomaʻamaʻa ʻana i nā kumuhana obese / The New England Journal of Medicine meaʻai puke, ʻoiai inā ʻike mākou e nānā hou ʻia mākou. No laila, ʻaʻole paha ʻoe i ʻike i kāu mau ʻai.

E kōkua ka diary iā ʻoe e hoʻomaopopo i ke ʻano maoli o nā mea, a e aʻo nui e pili ana iā ʻoe iho. No ka laʻana, manaʻo ʻoe e ʻai nui ana ʻoe i nā mea kanu, akā i ka ʻoiaʻiʻo ua kaupalena ʻoe i ʻelua kukama i ka lā.

Pehea e hoʻomohala ai i kahi maʻamau

E kākau i kāu mea i ʻai ai, pehea ka nui a me ka nui, ma hope koke o ka ʻai ʻana, a ma mua paha, inā hiki iā ʻoe ke hōʻole i ka hoʻohui ʻana. E koho i kahi ala kūpono e hoʻopaʻa ai i ka ʻike: i loko o kahi puke pepa, kahi palapala i ke ao, a i ʻole kahi polokalamu helu calorie.

Ma ke ala, e pili ana i ka hope. Inā makemake ʻoe i ka pololei i nā mea āpau, hiki iā ʻoe ke ʻike i ka nui o nā calorie āu e ʻai ai. E pili ana nā hopena, no ka mea ʻaʻole hiki iā ʻoe ke haʻi i ka nui o nā meaʻai e lawe ʻia mai kahi meaʻai. Akā hiki ke ho'ohana 'ia kēia 'ike no ka ho'oponopono 'ana i ka 'ai. ʻOiaʻiʻo, pono e kaupaona ʻia nā meaʻai a pau: i ka helu ʻana i nā calorie, ua kokoke loa nā mea āpau e koho i ka nui o ka ʻāpana e ka maka.

4. E ʻai liʻiliʻi i ke kō

ʻOi aku ka nui o ke kō a ke kanaka o kēia wā, no ka mea hiki ke loaʻa i nā wahi a pau. ʻAʻole loaʻa ia i loko o ka soda a i ʻole nā ​​​​mea i kālua ʻia, akā i loko o ke ketchup, nā cereals koke, a me ka sausage.

ʻO ka loaʻa ʻana o ka maʻi maʻi type 2, hāʻule ʻole o ke ake, palaho niho, momona a me nā mea leʻaleʻa ʻē aʻe e pili ana me ka hoʻohana nui ʻana i ke kō. No laila he mea pono e hoʻomalu i ka nui o ka meaʻai.

Pehea e hoʻomohala ai i kahi maʻamau

E hoʻomaka liʻiliʻi: Ke make wai, inu wai, ʻaʻole ka wai a i ʻole ka soda. Ma ka haʻalele ʻana i kēia mau mea inu, e hōʻemi ana ʻoe i kāu ʻai kō. E hoʻololi i nā kī kī ʻole a me nā kofe.

E kaupalena i kou ʻai ʻana i nā mea ʻono, e hoʻopōmaikaʻi. Akā, e hoʻohui i kahi lawelawe o nā carbohydrate paʻakikī i ke ʻano o ka cereals i ka meaʻai. E maʻalahi kēia i ka ʻae ʻana i ka hāʻawi ʻana i ke kō.

ʻO ka hope, e kuke hou iā ʻoe iho. Hana hewa nā mea hana ma ka hoʻohui ʻana i ke kō i nā huahana kahi āu e manaʻo ʻole ai e ʻike. No laila hiki iā ʻoe ke pale aku i kēia ma ke ala ʻana iā ʻoe iho i ke kapuahi.

5. E noʻonoʻo i ka haku mele a me ka calorie o ka meaʻai

He mea kōkua ka heluhelu ʻana, ʻoi aku ka maikaʻi o nā lepili meaʻai. No ka laʻana, ʻike paha ʻoe ʻo kāu pā muesli maikaʻi punahele he hapalua kō a ʻoi aku ka maikaʻi o ke kokoleka i nā calorie. ʻO kēlā heluhelu leʻaleʻa e hāʻawi iā ʻoe i nā ʻike he nui.

Pehea e hoʻomohala ai i kahi maʻamau

Pono ka manawa aʻo i nā lepili. No laila, e hoʻolālā i kāu huakaʻi i ka hale kūʻai i loaʻa iā ʻoe kēia mau minuke manuahi. E ʻai ma mua o ke kūʻai ʻana, inā ʻaʻole hiki i ka ʻōpū ʻōhumu ke hoʻopau i ka leo o ke kumu. A he oiaio, mai lawe pu i kou mau hoa hele, ka poe e ku a e uwo ana i kou eli ana no ka loihi.

6. E ʻai mau i nā huahana waiu

Hoʻokahi lawelawe ʻana o ka huahana waiū fermented i kēlā me kēia lā e kōkua iā MB Zemel, W. Thompson et al. Calcium a me ka dairy acceleration o ke kaumaha a me ka momona lilo i ka ikehu kaohi i ka obese makua / Obesity Research e lilo kaumaha a hoemi M. Chen, Q. Sun et al. ʻAi waiu a me ka pilikia o ka maʻi maʻi type 2: 3 cohorts o nā pākeke US a me kahi meta-analysis / BMC Medicine 18% pilikia o ka maʻi maʻi type 2. Eia naʻe, ʻoi aku ka maikaʻi o ke koho ʻana i nā koho me ka ʻole o ke kō: ʻoi aku ka olakino.

Pehea e hoʻomohala ai i kahi maʻamau

Inā ʻike ʻoe i kahi huahana āu e makemake ai, ʻaʻohe pilikia e kūkulu i kahi maʻamau. Akā, ma ke ʻano he kānāwai, ua kaupalena ʻia kā mākou ʻike e pili ana i ka waiū ʻawaʻawa i kefir a me ka yogurt momona. ʻAʻole makemake nā kānaka a pau i ka mea mua, ʻo ka lua ka nui o ke kō. Akā aia kahi koho.

ʻO ka mea mua, e hoʻāʻo i nā mea a pau a nā hale kūʻai e hāʻawi ai, e like me ka waiū i hoʻomoʻa ʻia, kefir, Snezhok, acidobifilin, varenets, yogurt maoli. I waena o lākou, e ʻike ʻoe i kāu mea makemake. Inā ʻaʻohe huahana no kou ʻono, e hoʻāʻo e hui pū. No ka laʻana, e hana i kahi smoothie-based kefir.